There are plenty of ways to know that fall has finally arrived: The air gets a chillier bite to it, the leaves begin to transform, pumpkins start popping up on porches, Halloween costumes fill the store aisles, and apples are overflowing the grocery stores. Fall is a beautiful season filled with seasonal goods that aren’t available anytime of the year. Perhaps the most popular and well-loved sign that fall is here: pumpkin flavored coffee.
Everyone loves it, and many people count down the days until they see that “It’s Back” sign hanging on the Starbucks window. It is true – pumpkin spice is everywhere. As good as this flavor is in any hot, steaming beverage, it is often times not the healthiest choice. In fact, a Grande Pumpkin Spice Latte from Starbucks, made with whole milk and whipped cream, is almost as many calories as an entire meal: 410! You don’t have to completely write off this fall flavor, there are plenty of ways to get your pumpkin fix without overdoing the calories.
Since the regular Grande Pumpkin Spice Latte is a bit too indulging for a daily coffee drink, opt for the same flavors but with healthier ingredients. The same size Pumpkin Spice Latte made with nonfat milk and no whipped cream is 260 calories, which is still a bit high for a morning cup, but reasonable for a treat. Starbucks has a lot more satisfying pumpkin options, like the ever-indulgent Pumpkin Spice Frappuccino. Be careful, Frappuccinos are famous for being loaded with calories and fat. The Grande pumpkin beverage is 430 calories and 14 grams of fat – a double hit for your diet. The healthier option, one made with nonfat milk and no whipped topping is 290 calories and no fat. The lesson here, stick with nonfat milk and NO whipped cream for Starbucks pumpkin drinks.
Starbucks is famous for their pumpkin flavors, but they’re not the only ones who jump on the fall-flavor wagon.
Dunkin Donuts has their own lineup too, but with a few other options thrown in. Instead of going for the Medium Pumpkin Latte for 320 calories, order the Medium Pumpkin Coffee for the same taste but fewer calories. This drink is only 160 calories, but keep in mind this is without milk or sugar. The good news: this coffee is most likely sweet enough without more sugar added in.Sometimes it isn’t an option to run out to grab a delicious fall coffee, and it is actually healthier (and cheaper) to make your own versions at home. Coffee-Mate makes it easy with their limited-edition Pumpkin Spice Liquid Creamer. Drop a tablespoon of this in a freshly brewed cup for only 35 extra calories. If you want an even healthier option, make your cup of joe and simply sprinkle on some pumpkin pie spice on the top. This won’t be as strong of a pumpkin flavor, but a little hint of it goes a long way.
Fall is a favorite season of many, and fall pumpkin coffee drinks are often a big reason why people love it. Just keep in mind that many of these drinks are a treat, and should be ingested in moderation. There is no reason to skip the extra fall flavors altogether (they’ll be gone before you know it!) but keep them the healthiest you can to avoid putting on some extra fall weight.